OLYMPIC WEIGHTLIFTING WORKOUT

2018.07.15 Oly Wkouts

Strength Cycle #2 | Week #1 of 4 –> AO3

#1
Sn PJ  50/5  65/4  75/3  85/2×2
Sn Pull + Sn  50/4  60/3  70/3  75/2  80/2  85/2×2
Sn Pull (Fl/Bkn)  80/5  90/4×2  100/3×2  105/3×2
SQ  50/7  60/5  70/4  75/4  70/5  75/5

others:
Plate T’s – light plate/15 x 2 sets
Plate Y’s – light plate/15 x 2
Elbow or Hand Plank – 2 min accumulated

#2
PCl (3 Pos)  40/6×2  50/6×2  60/3  70/3×2  75/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/1×5

others:
Lat Pull DN  max/12 x 2 sets
Cl Shrugs  max/12 x 2 sets
Cable Tri Extensions  max/2o x 2 sets

#3
Sn Pull (Fl) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/2×2  85/2×2
Sn Bal  60/4  75/3  85/3  95/3×3
F.Sq  50/5  60/4  70/4  75/3  80/2×2

others:
DB Bench  max/12 x 2 sets
DB Rows (hold @ chest 3 secs)  max/20 x 2 sets
Side Plank  2 min accumulated (1 ea side)

#4
Cl Pull (Fl) + Cl (Bkn-Low)  50/4  60/3  70/3  75/2  80/2  85/2×2
SQ  50/7  60/5  70/4  75/3  80/3×3
RDL  50/8×2  60/5  70/4  75/3×3

others:
Arnold Press  max/12 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Plank  2 min accumulated

#5
Cl/J  50/4  60/3  65/3  70/2  75/2  80/2×2
F.Sq  45/6  55/4  65/4  70/3  75/3  80/2×3
Cl Deadlift + Shrug  80/4  90/4  100/3×3

others:
DB Bicep Curls  max/20 x 2 sets
Reverse Hypers  10 x 2 sets

 

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2018.07.08 Oly Wkouts

Prep Week –> if you’re competing at CalState

#1
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/1  90/1  95/1  98/1  test/1×3*
* (only three misses allowed)
Sn Pull (3 Pos)  80/6×2  90/3×2  100/3×3
SQ  50/7  60/5  70/3  80/2  85/1×3

Others :
Sn Press in Bottom  5 x 5
Bar Sit Up  10 x 3
Bar Roll Outs  10 x 3

#2
Sn  50/4×2  60/3×2  70/2  75/2  80/1×2
Cl/J  50/4  60/3  70/2  75/1  80/1
F.Sq  50/5  60/4  70/3  75/2  80/1×3

#3
Sn  50/3×2  60/2×2  70/1  75/1×3
Cl/J  50/3  60/2  70/1×3
SQ  50/7  60/5  70/3×2

#4
Sn  50/3×2  60/2  65/1  70/1×2
Cl/J  50/3  60/2  65/1×2

_____________________________

4 Weeks – Week #4, More Pulls & Overhead

#1
Cl Pull + Cl (HH)  50/4  60/3  70/3×2
Cl (Bkn-Low)  70/3×2  80/2  85/1×2
Cl Pull + Cl  70/3  80/2  85/2  90/1×2
SQ  50/8  60/5  70/5  75/4×3
RDL  50/8×2  60/5×2  70/4×2

Others :
Alt DB (Standing) Military  5 x 5
Ring Rows  10 x 5

#2
Sn Pull + Sn (HH)  50/4  60/3×2  70/2
Sn Pull + Sn  70/3  75/2  80/2  85/2×2
Sn PJ  60/4  80/3  90/3  100/3×3
F.Sq  50/5  60/4  70/4  75/4×2

Others :
Press in Split  8 x 4
20 Static Toes 2 Bar

#3
Sn Pull + PSn (Bkn-Low)  50/4  60/3  70/2  75/2  80/2  85/2  90/2×3
Sn Pull (Bkn-Low)  80/4×2  90/4×4
SQ  45/8  55/6  65/5  70/5  75/5  80/5  85/3×2

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3  75/3×2  80/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/2  90/1×3

Others :
Bench 50/8×2  60/6×2  65/5×2  70/5×2  75/4×2
GDMN  12 x 4
ABS 100 reps

#5
F.Sq  50/4  60/4×2  70/4  75/4  80/3×3
~ 15 min rest
Sn  50/4×2  60/3×2  70/2×2  80/2×2  85/1×2  90/1×3
Cl/J  50/4  60/3  70/2  75/1×3

Others :
Box Jump  6 reps x 4 sets
Bicep Curls
ABS 80 reps

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2018.07.01 Oly Wkouts

4 Weeks – More Pulls & Overhead, Week #3

#1
Sn Pull (Fl) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/1×5
Sn PJ + OHSQ  60/4  70/3  80/3  90/3×3
F.Sq  50/5  60/4  70/3×5

Others :
Press in Split  5 x 3
Hypers w/ Bent Fly (hold 3 sec)  12 x 3

#2
Cl Pull (Fl) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/3  75/2  80/1×4
SQ  50/8  60/6  70/4×4
RDL  50/8×2  60/5×2  70/4×2

Others :
DB Seated Arnold Press  5 x 4
Ring Rows / Inverted BB Rows  8 x 4

#3
Sn Pull + Sn (HH)  40/4  50/4  60/3
Sn Pull + Sn  60/3  65/3  70/2  75/2×4
Sn Pull (Bkn-Low)  80/4×2  90/3×3
SQ  45/8  55/8  65/6  70/5  75/4×3

Others :
Inc DB  5 x 4
Chin Up  max x 2
Dips  max x 2

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2  75/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x2
Jerk (hold split)  80/2  85/1×3

Others :
Bench 50/8×2  60/5×2  65/4×2  70/3×2
GDMN  8 x 3
ABS 80 reps

#5
Sn  50/4×2  60/3×2  70/2  75/2
Cl/J  50/4  60/3  70/2  75/1  80/1  85/1  90/1  95/1  test/1, 90% of successful then 80/1×2
SQ  50/10  60/8  70/6  75/5×5

Others :
KB Swings  10 x 3  (32/24 KG)
Toes 2 Bar  10 x 3

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2018.06.24 Oly Wkouts

4 Weeks – Week #2, More Pulls & Overhead

#1
Cl Pull + Cl (HH)  50/4  60/3
Cl (Bkn-Low)  60/3×2
Cl Pull + Cl  65/3  70/3  75/2  80/2×3
SQ  50/8  60/5  70/5  75/4×3
RDL  50/8×2  60/5×2  70/4×2

Others :
Alt DB (Seated) Military  5 x 5
Ring Rows  10 x 5

#2
Sn Pull + Sn (HH)  50/4  60/3×2
Sn Pull + Sn  65/3  70/3  75/2×2  80/2×3
Sn PJ + OHSQ  60/4  80/3  90/3  100/3×3
F.Sq  50/5  60/4  70/4  75/4×2

Others :
Press in Split  8 x 4
20 Static Toes 2 Bar

#3
Sn Pull + PSn (Bkn-Low)  50/4  60/3  70/2  75/2  80/2  85/2×3
Sn Pull (Bkn-Low)  80/4×2  90/4×4
SQ  45/8  55/8  65/5  70/5  75/5  80/5×2

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2  75/3×2  80/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/1×5

Others :
Bench 50/8×2  60/5×2  65/5×2  70/5×2  75/4×2
GDMN  12 x 4
ABS 100 reps

#5
SQ  50/8  60/5  70/5  75/5  80/5
Sn  50/4×2  60/3×2
Cl/J  50/4  60/3
Sn  70/2
Cl/J  70/2
Sn  75/2
Cl/J  75/2

Others :
Box Jump  6 reps x 4 sets
Bicep Curls
ABS 80 reps

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2018.06.17 Oly Wkouts

4 Weeks – More Pulls & Overhead

#1
Cl Pull (Fl) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/3  75/2  80/2×3
SQ  50/10  60/8  70/5×4
RDL  50/8×2  60/5×2  70/4×2

Others :
DB Seated Military  5 x 5
KB Swings  10 x 4  (32/24 KG)
Toes 2 Bar  10 x 4
(or Ring Rows / Inverted Rows)

#2
Sn Pull (Fl) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/2×3
Sn PJ + OHSQ  60/4  75/3  85/3  95/3×3
F.Sq  50/5  60/4  70/4×5

Others :
Press in Split  5 x 5
Hypers  12 x 4
Reverse Hypers  12 x 4

#3
Sn Pull + Sn  50/4  60/3  65/3  70/2  75/2  80/2×4
Sn Pull (Bkn-Low)  80/4×2  90/4×3
SQ  45/10  55/10  65/8  70/5  75/5×3

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2  75/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x2
Jerk (hold split)  80/2  85/1×5

Others :
Bench 50/8×2  60/5×2  65/5×2  70/5×3
GDMN  12 x 4
ABS 100 reps

#5
SQ  50/10  60/8  70/6  75/5×5
Sn  50/4×2  60/3×2
Cl/J  50/4  60/3
Sn  70/2×2
Cl/J  70/2  75/2

Others :
Box Jump  6 reps x 4 sets
Bicep Curls
ABS 80 reps

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